Hello there,
It's me,
Melina.
I'm here to help you find some calm during your day,
Whether that be the morning,
The afternoon,
Or maybe you are finding me in the evening trying to drift off to sleep.
For this meditation,
We'll be going on a journey.
Find yourself a comfortable seat or a reclined position if that's more comfortable for you.
As you are finding your way,
Just taking a moment to notice your surroundings,
The feelings that you have in this moment,
The shifting that's occurring from the busyness of your day to this quiet time that you've set aside for yourself.
Maybe you're noticing the feeling of the seat below you.
Maybe you're noticing the temperature of the air.
Maybe you're noticing your breath starting to deepen and slow down.
Begin to close your eyes or find a soft gaze.
Even envisioning that we're taking a walk,
Where we are walking from is entirely up to you.
The path that we are on is going to vary from day to day,
From person to person.
Maybe today you're walking away from a really chaotic scene.
Maybe it's a busy city.
Maybe it's something else.
The road that we're walking on is carrying you away into a forest.
Begin to envision the forest around you.
The sounds of the birds,
The feel of the air.
Maybe there's a wind blowing through the trees,
Creating the sound of rustling leaves.
Allow yourself to really feel this place as you continue to walk down the path.
Notice thoughts start to come up from the path behind you,
Trying to draw you back out of your calm space.
Let the wind take them away as you continue to walk.
Our destination is in sight.
The smell of flowers fills the air as you get closer to what appears to be a hedge wall.
You touch the leaves of the hedges and feel there is something firm behind it.
A wall?
No.
A door.
You feel the latch in your hand and squeeze the handle and draw the door open.
The smell of flowers becomes overwhelming.
Inside the door is a secret garden,
So calm,
So serene,
And so beautiful.
You begin to walk inside and find a place that's perfectly placed for you to set yourself down and relax.
Feel the sensations that come as you sit down into this perfect place.
The temperature,
The smell,
The warmth,
All of the sights around you taking it all in.
Having time here to just breathe normally,
Allowing thoughts to come up,
Noticing that the brain is still working.
There's activity happening,
But you are just noticing it all.
Each time a story tries to draw you away from your quiet place,
Come back to your breath,
Come back to the sensations of being in the garden,
And allow yourself to stay present in this quiet space.
Begin to deepen your breath,
Finding equanimity in each inhale and exhale.
As you inhale,
Fill up with the lightness and the beauty of this garden.
As you exhale,
Letting go of any negative thoughts or stories that you'd like to release.
Keep moving your breath in this way,
Filling up with light,
Pure light and softness,
And filling out tension.
As you deepen your breath,
Notice inside yourself,
The breath is moving from the top to the bottom and back out again.
In you,
You find a wellspring of serenity,
Pure bliss.
Tapping into this space releases tension.
Breathe here.
Feel the wellspring filling up.
More you relax,
Like slipping into a warm bath,
Let yourself surrender to this peaceful state.
Feel yourself filling up with so much bliss.
Feel it bubbling to the surface.
Feel it overflowing.
Checking in with your breath,
Noticing if there's any parts of your body that are feeling tense.
Letting go of that tension on your exhales.
You're welcome to stay in this beautiful wellspring of relaxation as long as you like.
If you're ready to start to come back,
Begin to notice your present surroundings.
Noticing your breath returning to normal.
Feeling your body by wiggling fingers and toes,
Rotating your wrists and ankles.
Maybe reaching your arms above your head for a stretch.
As you're ready,
Bringing your hands to heart center,
Your eyes can remain closed.
Take a moment to acknowledge the efforts you made today to quiet your mind,
Find stillness,
And tap into that beautiful wellspring that lives within you.
Come back to this secret garden any time you'd like to leave your busy world behind.
Follow the path.
Bring my hands to third eye center,
The light in me sees,
Honors,
And appreciates the light in you.
Namaste.
